Training

6-Week Training & Diet Plan | Lose Weight, Build Muscle

By UK Personal Trainer Jamie Bantleman

6-Week Plan Overview

Workout Plans

3 Days/week weight training with 20 minutes post-workout LISS

2 Days/week conditioning/HIIT

2 Rest Day per week

 

Supplementation Plans:

✓ Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Week Day Training Frequency
Monday Legs
Tuesday Rest
Wednesday Torso Programme
Thursday Conditioning/HIIT (LOWER BODY)
Friday Rest
Saturday Arms
Sunday Conditioning/HIIT (UPPER BODY)
All workouts begin with a series of core engagement work:
Exercise Sets Duration
Plank activation work 3 10 secs
Side plank activation work 3 10 secs
Bodyweight hip bridge from bench 3 10 secs

Key terms

Pronated grip – palms facing away / knuckles facing towards you

Supinated grip – palms facing towards you / knuckles facing away

Semi supinated grip – thumb facing towards you/ wrists towards each other.

Db – dumbbell

Bb – barbell

‘Tempo’ – Speed of movement


Important factors in your training

Written as ‘3010’ or ‘3110’ or 4010’ etc.

3010:

This is when you lift a weight, you lower it down for 3 seconds, pause for 0 seconds and lift the weight to the top of the correct position in 1 second with no hold at the top.

3110:

This is when you lift a weight, lower down for 3 seconds, pause at the bottom position of 1 second to increase tension on the muscle at its toughest part of the repetition and then drive the weight upwards for 1 second.


6-Week Training Plan

Order Exercise Sets Reps Tempo Rest
A1 BB RDL 4 6-8 3110 30s
A2 Heels Elevated BB Squat 4 6-8 3010 100s
B1 Lying Leg Curl 4 8-10 3010 30s
B2 Short Range DB Walking Lunge 4 8-10 2010 100s
C1 Trap Bar Deadlift 4 8-10 3010 30s
C2 Low Foot Leg Press 4 12-15 3010 100s
D1 High Foot Leg Press 4 20 3010 30s
D2 Leg Extension 4 20 3110 100s
E1 5 Mins Single Leg Seated Calf Press 1 5 mins 2010
Order Exercise Sets Reps Tempo Rest
A1 Flat DB Chest Press 4 6-8 3010 30s
A2 Pronated Grip Lat Pull Down 4 6-8 3110 100s
B1 Standing Cable Flies 4 8-10 3110 30s
B2 Supinated BB Bent Over Row 4 8-10 3010 100s
C1 High Incline DB Chest Press 4 8-10 3010 30s
C2 Seated Row 4 12-15 3010 100s
D1 Reverse Shoulder Press 4 20 3010 30s
D2 DB Lateral Raises 4 20 3110 100s
E1 Single Arm Chest Press Machine 1 5 mins 2010
Order Exercise Sets Reps Tempo Rest
A1 BB Close Grip Press 4 6-8 3010 30s
A2 EZ Preacher Curl 4 6-8 3110 100s
B1 EZ Bar Lying Tricep Extension 4 8-10 3110 30s
B2 DB Spider Curl 4 8-10 3010 100s
C1 Close Grip Press Up (on a bench if needed) 4 8-10 3010 30s
C2 Incline DB Curls 4 12-15 3010 100s
D1 Duel Rope Extension 4 20 3010 30s
D2 Straight Bar Cable Curl 4 20 3110 100s
E1 Single Arm Bicep Curl 1 5 mins 2010
Order Exercise Rest
A1 DB Squat 30s
A2 DB Bulgarian Split Squat 30s
A3 DB Walking Lunges 30s
A4 Vertical Jumps 30s
A5 Deadmill Sprint 30s
Order Exercise Rest
A1 Push Press 30s
A2 BB Bent Over Row 30s
A3 Bench Dips 30s
A4 Press Ups 30s
A5 Rowing Sprint 30s

 

 

 

Supplementation

What is BPA

Omega 3 Fish Oil

Omega 3 fish oil offers 1g per capsule. I usually recommend taking 4-7g per day of fish oil.

It’s been shown to help to improve insulin sensitivity and increase good quality of fats in the body.


5-HTP

5-HTP may help to increase serotonin in the body as well as help reduce cortisol (stress hormone) and additionally, it has been suggested to increase satiety when eating. It doesn’t actually reduce appetite but may help control portion size.


Magnesium Citrate

Magnesium Citrate may improve sleep quality and also reduce cortisol. I usually recommend 500-1000mg of magnesium to clients.


Zinc Citrate

Zinc Citrate is ideal for general health and is a nutrient used in testosterone production.


Additional workout supplements:

Myamino Energy is ideal intra-workout to maintain amino acid profile in the body. 1 scoop in your shaker with 250-250ml water.

BCAA 4:1:1 post workout is great for helping recover from an intense workout. 3-5g BCAA is ideal.

Impact Whey Protein 1 scoop gives you over 20g protein and it is ideal for a fast absorption of protein.

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